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BM= 180

Target weight= 160-165


Total weight lost= 15-20 lbs
Goal weight lost per week= 1-1.5 lb
LBM= 158 lbs
BMR = 2300 cals
Goal = 2000 cals
Protein= 280 g = 1120 cals
Complex Starchy Carbs = day1 150g, day2 100g, day3 50g, day4 200g repeat = day1 600, day2 400, day3
200, day4 800
Fats = day1 31g, day2 53g, day3 75g, day4 10g = day1 280 cals, day2 480 cals, day3 680 cals, day4 80 cals
Fibrous Veggies= 100 cals a day
300 cal deficit + TEF ( (Protein x .15) + (Carbs x .15)+ (Fats x .03)= 303 ) = 603 100cals of fibrous
veggies= 503 cal deficit a day
3521cal deficit weekly= 1 lb of bodyfat
(Average cals burned weekly in gym) 3500 cals (post workout shake cals per week) 2100 cals= 1400
cals/ week= .4 lbs of bodyfat
Total expected fat loss with no extra cals burned = 1.4 lbs

Eat every 3.5 hours


Waking hours= 6 a.m. 10p.m.
Feed times = 6a.m.

9:30a.m.

1p.m.

4p.m.

8p.m.

10p.m.

Time

6a.m.

9:30a.m.

1p.m.

4p.m.

8p.m.

10p.m.

PW

Protein
Carbs
Fats
Calories

36g
15%
15%
276

36g
*
15%
201

36g
*
15%
201

36g
35%
15%
376

36g
25%
15%
326

51g
*
15%
261

48g
20%
3g
300

Total
Calories
1120
500(avg)
380(avg)
1941
approx.

*= Negligible value ( no significant source at this time)


Day 1
Type

Total

6a.m.

930a.m.

1p.m.

4p.m.

8p.m.

10p.m.

PW

Carbs
Fat

150g
31g

22g
5g

0
5g

0
5g

52g
4g

37g
4g

0
5g

30g
3g

Type

Total

6a.m.

930a.m.

1p.m.

4p.m.

8p.m.

10p.m.

PW

Carbs
Fat

100g
53g

15g
8g

0
8g

0
9g

35g
9g

25g
8g

0
8g

20g
3g

Type

Total

6a.m.

930a.m.

1p.m.

4p.m.

8p.m.

10p.m.

PW

Carbs
Fat

50g
75g

7.5g
12g

0
12g

0
12g

17.5g
12g

12.5g
12g

0
12g

10g
3g

Type

Total

6a.m.

930a.m.

1p.m.

4p.m.

8p.m.

10p.m.

PW

Carbs
Fat

200g
10g

30g
1g

0
2g

0
1g

70g
1g

50g
1g

0
1g

40g
3g

Total
Calories
600
280

Day 2
Total
Calories
400
480

Day 3
Total
Calories
200
680

Day 4
Total
Calories
800
680